Rideau CrossFit – CrossFit

Warm-up

10 OH Lunges

10 Stir the Pot

5 Inch-worms

Metcon

Metcon (Time)

21-15-9

Deadlift (225/155)

Wall-balls

Chest to Bar Pull-ups

-then-

3RFT

50 Air Squats

10 Shoulder to Overhead (135/95)